WOD 3/12/20

STRENGTH
Front Squat
7 Sets of 1:
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
The 5 pauses take place for 2 seconds each at the following locations:
Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat

CONDITIONING – WEEK 3 OF WINTER OPEN
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs